Maintaining a program year after year is more important to long term health than the immediate benefits of any diet. Most any diet studied shows a short term be

Maintaining a program year after year is more important to long term health than the immediate benefits of any diet. Most any diet studied shows a short term benefit. Even just participating in a study (placebo effect) usually happens short term. But few diets have notable retention rates after 2 years. Having lost >30 lb multiple times and having regained more each cycle, the problem (for me) is that work, stress, sleep deprivation, children, family crises, work crises, business travel, etc. present significant obstacles to any extreme protocols. I tried IF for 6 months; it worked short term. But I felt so unfocused and unstable during the fast days that it was difficult for me to maintain. My latest effort (lost >100 lb, for over a year) has greatly simplified things - eat lots of veggies before I eat protein or other foods for any meal. No other restrictions, calorie counting, or biochemistry hacks. Very easy to eat out, travel, maintain. I did not join a gym or buy equipment this time - instead I walk to work (5 miles each way.) Also maintain sleep program - no more evening alcohol or coffee.